Deglet Noor dates nutrition facts
Per 1 cup, chopped · 147 g
of a 2,000 cal day
- Protein3.6g3% of calories
- Carbs110g96% of calories
- Fat0.6g1% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Deglet Noor dates (1 cup, chopped, 147 g) has 415 calories, with 3.6 g of protein, 110 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (96% of calories). It is high in dietary fiber (42% DV), potassium (21% DV) and copper (34% DV).
High in
20%+ of the daily value
- Dietary fiber42%
- Potassium21%
- Copper34%
Good source of
10–19% of the daily value
- Niacin12%
- Vitamin B619%
- Pantothenic acid17%
- Iron19%
- Magnesium15%
- Phosphorus13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (147 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 1 mg | 19% |
| Potassium | 964 mg | 21% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 91 mg | 13% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.3 mg | 34% |
| Manganese | 0.4 mg | 17% |
| Selenium | 4 μg | 8% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 29 g | — |
| Galactose | 0 g | — |
| Glucose | 29 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Sucrose | 35 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
67 calMedjool dates1 date, pitted−347 cal
140 calNatural Delights Medjool Dates, Fresh, Pitted3 dates−274 cal
140 calNatural Delights Medjool Dates2 dates−274 cal
120 calSunsweet Dates, Pitted, Desert Palm1 ½ oz−294 cal
120 calTrader Joe's Pitted Medjool Dates, Organic3 dates−294 cal
140 calGreat Value Dates, Pitted¼ cup−274 cal
Burning 415 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Deglet Noor dates?
One serving of Deglet Noor dates (1 cup, chopped) has 415 calories, which works out to 282 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Deglet Noor dates high in protein?
Not especially. It has 3.6 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Deglet Noor dates keto-friendly?
It is hard to fit into a strict keto diet. One serving has 99 g of net carbs and 96% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Deglet Noor dates?
2.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Deglet Noor dates?
93 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
